Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one leg, bending both knees until your front thigh is parallel to the ground. Maintain an upright torso and keep your front knee over your ankle as your back knee lightly touches the floor. Drive through your front heel to stand, pressing the kettlebell overhead to full arm extension. Lower the kettlebell to the rack position and repeat on the opposite side.
To maximize power and stability, focus on driving forcefully through your front heel as you stand, engaging your glutes and hamstrings. Maintain a straight line from your head to your heels throughout the movement, resisting the urge to lean forward or backward to protect your lower back. As you press the kettlebell overhead, ensure your arm is moving in a straight line, avoiding any bending or wavering. When the kettlebell is in the rack position, keep your elbows tucked in close to your body to protect your shoulder joint and maintain control. Engage your core muscles throughout the entire exercise to stabilize your spine and improve overall power transfer.
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